How to Calculate TDEE: Formulas, Multipliers, Examples

To calculate TDEE, first estimate your basal metabolic rate (BMR) with the Mifflin–St Jeor equation. Then multiply it by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). An 80 kg, 180 cm, 35-year-old man training four times a week lands near 2,720 kcal per day.

Key takeaways

• TDEE = BMR × activity factor. The factor runs from 1.2 to 1.9.
• Mifflin–St Jeor is the best general BMR formula. Katch–McArdle suits lean, muscular people who know their body fat.
• Any formula is a starting estimate. Two to three weeks of weigh-ins tell you your real number.
• To lose weight, eat about 20–25% below TDEE for a 0.5–1% bodyweight loss per week.

What TDEE and BMR actually measure

TDEE stands for total daily energy expenditure. It is every calorie you burn in a day. It has four parts:

TDEE = BMR + TEF + EAT + NEAT

• BMR: What it is Energy to keep you alive at rest, Rough share of TDEE 60–70%
• TEF: What it is Energy used to digest food, Rough share of TDEE About 10%
• EAT: What it is Planned exercise, Rough share of TDEE About 5–10%
• NEAT: What it is Steps, standing, fidgeting, chores, Rough share of TDEE About 15–30%

Two points surprise most people. Planned exercise is a small slice. NEAT is the part that varies most between people, by up to about 2,000 kcal a day. It also tends to drop when you diet. That is why a daily step target matters; see how many steps a day you need.

How to calculate TDEE and BMR: the formulas

Mifflin–St Jeor (best general choice)

Men: BMR = 10 × W + 6.25 × H − 5 × A + 5 Women: BMR = 10 × W + 6.25 × H − 5 × A − 161

W is weight in kg, H is height in cm and A is age in years. If you use pounds and inches, convert first: kg = lb ÷ 2.2 and cm = inches × 2.54.

Katch–McArdle (if you know your body fat)

BMR = 370 + 21.6 × lean body mass (kg) Lean body mass = weight × (1 − body fat % ÷ 100)

This version ignores sex and age. It uses lean mass instead, because lean mass drives most of BMR. It tends to work better for lean or muscular people. You need a decent body-fat estimate, such as a DEXA scan or the Navy body fat formula.

How to calculate TDEE activity level

Pick the line that matches a normal week, not your best week. Most people overrate their activity.

• Sedentary: Description Desk job, little exercise, Factor 1.2
• Lightly active: Description 1–3 sessions a week, or about 7,000 steps a day, Factor 1.375
• Moderately active: Description 3–5 sessions a week, Factor 1.55
• Very active: Description 6–7 hard sessions a week, Factor 1.725
• Extremely active: Description Physical job plus training, Factor 1.9

TDEE = BMR × activity factor

Worked examples for men and women

How to calculate TDEE for male

Take a man who weighs 80 kg, stands 180 cm tall, is 35 years old and trains four times a week.

BMR = 10 × 80 + 6.25 × 180 − 5 × 35 + 5 = 800 + 1,125 − 175 + 5 = 1,755 kcal TDEE = 1,755 × 1.55 ≈ 2,720 kcal

Same man with Katch–McArdle. Say he measures 15% body fat. His lean mass is 80 × 0.85 = 68 kg.

BMR = 370 + 21.6 × 68 ≈ 1,839 kcal TDEE = 1,839 × 1.55 ≈ 2,850 kcal

The two methods differ by about 130 kcal. That gap is normal. Both are starting points.

How to calculate TDEE for female

Take a woman who weighs 65 kg, stands 165 cm tall, is 30 years old and is lightly active.

BMR = 10 × 65 + 6.25 × 165 − 5 × 30 − 161 = 650 + 1,031 − 150 − 161 ≈ 1,370 kcal TDEE = 1,370 × 1.375 ≈ 1,885 kcal

The only difference in the female formula is the constant: −161 instead of +5. The activity factors are the same for both sexes.

How to calculate TDEE to lose weight

Once you know TDEE, set your intake below it.

• Fat loss (most people): Calories vs TDEE −20 to −25%, Target rate 0.5–1.0% of bodyweight per week
• Lean or physique athlete cut: Calories vs TDEE −10 to −20%, Target rate 0.5–0.7% of bodyweight per week
• Maintenance: Calories vs TDEE 0, Target rate Weekly average stable within ± 0.5 kg
• Lean gain, beginner: Calories vs TDEE +10–15%, Target rate 1–2% of bodyweight per month
• Lean gain, intermediate+: Calories vs TDEE +5–10%, Target rate 0.25–1% of bodyweight per month

For the man above, a 20–25% deficit means about 2,040–2,180 kcal a day. For the woman, it means about 1,410–1,510 kcal.

Expect the rate to slow over time. As you shrink, TDEE falls, NEAT drops and your body adapts. Hall and colleagues' body weight model shows the simple "500 kcal a day equals about 0.45 kg a week" rule overstates long-term loss. For realistic rates, read how fast you can lose fat.

Why your calculated TDEE is only a guess

Formulas predict averages. Your real number can sit a few hundred calories either side. Body size, muscle, NEAT and genetics all move it.

The fix is simple: test it. Eat a steady intake, weigh yourself every morning and watch the 7-day average. If the average holds steady for 2–3 weeks, that intake is your maintenance. If it drifts, adjust.

Your TDEE also changes as you go. If progress stalls during a diet, your maintenance has likely dropped. See our guide to the weight loss plateau.

How to apply this

• Weigh yourself in the morning and convert to kg and cm if needed.
• Calculate BMR with Mifflin–St Jeor. Use Katch–McArdle if you are lean and know your body fat.
• Choose an honest activity factor from the table.
• Multiply to get TDEE and round to the nearest 50 kcal.
• Apply your goal: −20 to −25% to lose fat, +5 to +15% to gain.
• Eat that amount consistently for 2–3 weeks and track daily morning weight.
• Compare your 7-day averages. Adjust by 100–200 kcal if the trend misses your target.
• Set protein, fat and carbs next: turn your calories into macros.

FAQ

How do you calculate TDEE and BMR?

First calculate BMR with Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age. Add 5 for men or subtract 161 for women. Multiply BMR by an activity factor between 1.2 and 1.9. The result is your estimated TDEE.

What is the most accurate TDEE formula?

Mifflin–St Jeor is the best general estimate for most adults. Katch–McArdle can be better for lean or muscular people who know their body-fat percentage. The most accurate method is still tracking your weight against your intake for 2–3 weeks.

Which activity level should I choose for TDEE?

Pick the level that matches a typical week. Desk workers who rarely exercise use 1.2, and people training 3–5 times a week use 1.55. If unsure, choose the lower option and adjust from real weigh-ins.

How do you calculate TDEE for a female?

Use the women's Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. Multiply by your activity factor. A 65 kg, 165 cm, 30-year-old woman who is lightly active gets about 1,885 kcal.

How do you calculate TDEE to lose weight?

Calculate your TDEE, then eat about 20–25% below it. That usually gives a loss of 0.5–1% of bodyweight per week. Recheck every few weeks, because TDEE falls as you lose weight.

Educational content, not medical advice.

Sources

• Mifflin MD, St Jeor ST, Hill LA et al. 1990. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2):241-247. https://pubmed.ncbi.nlm.nih.gov/2305711/
• Hall KD et al. 2011. Quantification of the effect of energy imbalance on bodyweight. The Lancet. https://doi.org/10.1016/S0140-6736(11)60812-X
• Helms ER, Aragon AA, Fitschen PJ. 2014. Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition. https://doi.org/10.1186/1550-2783-11-20
• Helms E, Morgan A, Valdez A. 2019. The Muscle and Strength Pyramids: Nutrition, 2nd ed.

TDEE is the first number every nutrition plan depends on. The Field Manual keeps the BMR, TDEE and body-composition formulas on one formula sheet. Its knowledge checks include worked TDEE problems with answers, so you can check your math.